Fat Digestion Problems on GAPS: Signs You’re Not Digesting Fats Properly

If you’ve started increasing fats on the GAPS diet and instead of feeling better you feel bloated, nauseous, or fatigued, you are not alone.

This is one of the most common struggles I see in early gut healing.

We are often told that fats are healthy — and they are — but what is rarely explained is that healing depends not only on eating fat, but on your ability to actually digest, absorb, and use those fats well.

Dr. Natasha Campbell-McBride often emphasises that the more animal fat you eat on GAPS, the faster the body can heal. But this only works when digestion is functioning well enough to handle it.

So if fat leaves you feeling heavy, uncomfortable, or unwell, it does not mean fats are the problem.

It usually means your body is struggling with fat digestion and your digestive system needs more support.

SIGNS YOU’RE NOT DIGESTING FATS PROPERLY

Fat malabsorption symptoms can show up in many different ways, and often they do not immediately look like a fat digestion issue.

Common signs of not digesting fats include:

• Bloating or nausea after fatty meals
• Greasy, pale, or floating stools
• Constipation or sluggish bowels
• Brain fog or poor concentration
• Fatigue after eating
• Dry, flaky skin (including cracked heels or persistently dry feet that do not improve with hydration)
• Hormonal imbalance (PMS, irregular cycles)
• Waking between 1–3am
• Mood swings or low mood
• Difficulty losing weight
• Strong body odour or bad breath
• Sensitivity to alcohol, medications, or chemicals

Some people also notice they feel repulsed by fatty foods or simply feel “off” after eating them.

These are all symptoms of not digesting fats properly — not necessarily a sign that fats should be removed.

Many people experiencing fat digestion problems assume they need to eat less fat, when often the real issue is improving how the body digests and uses those fats.

WHY YOU MAY NOT BE DIGESTING FATS ON THE GAPS DIET

On GAPS, fats are essential — but digestion capacity matters just as much as intake.

When fat digestion is impaired, it is usually not the fat itself causing the issue, but what is happening further upstream in the digestive system.

Common contributing factors include:

• Low bile flow
• Liver congestion
• Constipation and toxin reabsorption
• Nervous system stress affecting digestion
• Low stomach acid or enzyme output
• Nutrient depletion affecting digestive pathways

Fat digestion depends heavily on bile production and healthy liver function. Without enough bile flow, fats cannot be properly emulsified and absorbed, which can lead to digestive symptoms and poor nutrient uptake.

This is why fat digestion is so closely connected to broader liver and elimination health, including Signs of a sluggish liver and poor bile flow.

WHY FAT IS FOUNDATIONAL FOR HEALING

Real, nourishing fats are not the enemy — they are essential for gut healing, hormone balance, and nervous system regulation.

Fat is foundational because it:

• Slows sugar absorption so blood sugar stays steady
• Provides building blocks for hormones, helping support mood and energy
• Stimulates bile flow for digestion and detoxification
• Nourishes the gut lining and supports repair
• Feeds the brain and nervous system for calm and clarity
• Helps absorb fat-soluble vitamins A, D, E, and K
• Supports skin hydration, elasticity, and resilience

This PubMed study on dietary fats and metabolic function highlights their importance in energy regulation and physiology.

When fat is missing or not properly digested, the body loses access to these essential building blocks.

When it is well tolerated, fat becomes deeply stabilising.

HOW DR NATASHA APPROACHES FATS ON GAPS

Dr. Natasha Campbell-McBride emphasises that animal fats are essential for healing on the GAPS diet.

She recommends up to 16 tablespoons of animal fat or coconut oil per day for an adult. Avocado does not count toward this amount.

However, this recommendation assumes a gradual adaptation of digestion.

Fat is not just fuel — it is a signalling nutrient that supports brain function, hormone balance, skin health, immune strength, and gut health.

This matters because dietary fats are deeply involved in metabolic regulation and the way the body produces, stores, and uses energy, which is why they are so foundational to healing rather than optional extras. https://pubmed.ncbi.nlm.nih.gov/21229418/

When digestion is not yet strong enough, fats may feel heavy or difficult to tolerate at first. This is simply part of the rebuilding process.

BEST HEALTHY FATS ON THE GAPS DIET

Focus on traditional, nourishing fats that the body recognises and can use well:

• Lard
• Tallow
• Duck fat
• Chicken fat
• Goose fat
• Butter and ghee
• Sour cream and kefir cream
• Cod liver oil
• Coconut oil
• Olive oil
• Avocado oil

In many cases, fat digestion problems are a sign that bile is not flowing strongly enough and the liver is under extra pressure. Until that improves, digesting fats can continue to feel difficult.

HOW TO START DIGESTING FATS BETTER

If fats currently feel heavy or uncomfortable, the goal is not to avoid them, but to gently rebuild digestive tolerance over time.

Start where your body is at and build slowly:

• Add fats to soups, vegetables, and meats
• Use fats as the cooking foundation
• Start with small amounts of easier fats such as butter, egg yolks, or sour cream
• Increase fat intake gradually over time
• Rotate different fats to see what you tolerate best
• Pair fats with warm, nourishing foods like meat stock
• Add extra fats after meals once digestion feels more stable
• Use creamy condiments to naturally increase intake

This approach helps the digestive system adapt without overwhelming bile flow or digestive capacity.

WHEN FAT DIGESTION IMPROVES

As digestion begins to strengthen, fats start to feel nourishing rather than heavy.

You may notice:

• More stable energy
• Fewer cravings
• Improved mood and mental clarity
• Better bowel movements
• Healthier skin
• More consistent sleep patterns

These are signs that your body is beginning to use fats the way it is designed to.

NEED SUPPORT WITH FAT DIGESTION AND LIVER HEALING?

If you’re experiencing these symptoms but feel unsure how to increase fats, support your liver, or manage digestion on your own, you do not have to do it alone.

I offer 1:1 coaching to help you gently support fat digestion, liver function, and healing on the GAPS diet in a way that suits your body. Or send me a DM on Instagram if you would like to chat.

FINAL THOUGHTS

If you are experiencing fat digestion problems, fat itself is usually not the problem.

Your ability to digest, absorb, and use fat is what determines whether it becomes healing or overwhelming.

When digestion is supported, fats become one of the most powerful tools on the GAPS diet — bringing stability to blood sugar, hormones, mood, and energy.

Healing is not about avoiding fats.

It is about restoring your body’s ability to use them.

The information in this blog post is my personal experience and for educational purposes only. It is not intended to diagnose, treat, cure or prevent any disease; and does not consider your individual situation. If you have medical questions, please consult with a qualified medical practitioner

GAPS™ and Gut and Psychology Syndrome™ are the trademark and copyright of Dr. Natasha Campbell-McBride.

Last Updated on 04/05/2026 by Rebecca MacTavish